It’s that time of year when leaving the house is a challenge in itself, let alone making your way to a yoga class. On those lazy winter days, Viparita Karani (Legs Up The Wall Pose) is my go-to yoga posture.
When translated (Viparita means reversed and Karani means action), the name of the posture doesn’t reflect its English name; however it does express the pose’s benefits.
With your legs against the wall, you’re creating a passive flow of energy from your feet up to your head, getting all the rewards of an inversion without the strain. As a result, the body reverses the effects of excessive standing or sitting such as lower back pain and bloated, tired legs.
Here’s a step-by-step guide:
Place the short edge of your mat or towel against the edge of a wall.
Sit on the right side of your mat that’s closer to the wall, facing it.
Bring your knees into your chest urn your entire body to the right so that your left sitting bone is up against the wall.
Throw your legs up the wall and lay your torso on the floor.
Adjust the position of your pelvis and legs against the wall until you're comfortable. If your hamstrings hurt with your body very close to the wall, simply move your pelvis further away.
Stay in the posture from 5 to 15 minutes
To come out of the pose bend your knees and step your feet onto the wall, roll into a fetal position and push yourself up to a seated position